Chic’s Beach CrossFit – CrossFit
Warm-up (No Measure)
A. General
60 seconds Machine @Low intensity
10 Rotating scorpions
10 Muscle snatch (no hook grip, no contact)
10 btn Snatch push press
B. Mobility
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific Reception drills
5-10 reps Bang bang footwork drill
*Watch the timing & positioning of the feet and the hips
https://youtu.be/qOFG1L92_3o
With an empty barbell
-5 OHS
-5 Snatch balance
-5 Tall snatch
-5 Tempo low hang snatch
Weightlifting
A: Hang Snatch (5 x 2 Hang Squat Snatch, below the knees @ 70-80%)
TC: 15 min
Score: Weight
Scaling Options
Beginner
Hang Squat Snatch @ below the knees
2-2-2-2-2 @ moderate (Keep weight the same)
Intermediate
As Written
Perform
Squat Snatch
From Blocks
Barbell starts just above the knees
3 @60%
2 x 2 @70%
2 x 2 @80%
Rest 2-3 minutes between sets
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
20 Wall Balls 20/14 lbs
60 Double-unders
20 Hang cleans 95/65 lbs
KG: 45/30 KG
TC: 15 min
Score: Rounds and Reps
Scaling Options
Beginner
15-20 Wall Balls 12/8 lbs
60 Single Unders
15-20 Hang cleans @ Light
Intermediate
15 Wall Balls 20/14 lbs
40 DU
15 Hang cleans @ 95/65 lbs
Perform:
EMOM 15minutes
1. 16/12 Cal Assault bike
2. 15 Wall Balls @30/20
3. 60 Double-unders
Extra Accessory
Metcon (No Measure)
4 rounds
20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB
Rest 20 sec
40 sec Sled Push @1 plate, running
Rest 60 sec
*If you don’t have sleds you can swap it out for a box push OR banded long jumps